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Name: 60-minute Cardio Workout for Heart Health and Strength
Uploaded: 2020-07-21T15:37:33Z
Duration: 1 h 28 s
Description: 60-minute workout video. Cardio, Strength, Warm Up, Cool Down. targeting Full Body, Legs, Arms. medium intensity. helps with Cardiovascular Endurance, Muscle Strength, Rehabilitation / Treatment Support.

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60-minute Cardio Workout for Heart Health and Strength

UHNM Cardiac Rehab Team•Jul 21, 2020

60-minute workout video. Cardio, Strength, Warm Up, Cool Down. targeting Full Body, Legs, Arms. medium intensity. helps with Cardiovascular Endurance, Muscle Strength, Rehabilitation / Treatment Support.

⏱️ Key Moments

Summary:This session includes a warm-up, a 24-minute circuit of cardiovascular exercises, and a cool down, focusing on increasing intensity and engagement of various muscle groups.

🏃 Guide

This workout is designed for individuals in cardiac rehabilitation, focusing on improving cardiovascular endurance and muscle strength. It addresses the need for safe and effective exercises to enhance heart health.

Benefits

Improved cardiovascular endurance

Increased muscle strength

Step-by-Step Guide

March on the Spot

Begin with a light march, keeping a steady pace. You should feel your heart rate gradually increasing. Ensure you have enough space and avoid sudden stops.

Squats

Stand with feet hip-distance apart, lower into a squat keeping heels flat. You should feel your legs working. Use a chair for support if needed.

Side Steps with Raises

Step to the side while raising your arms. Feel the engagement in your arms and legs. Adjust the weight as necessary.

Back Lunges

Step back into a lunge, keeping the front knee behind the toe. You should feel your legs and glutes working. Use a chair for balance if needed.

Heel Dig with Chest Press

Perform a heel dig while pressing arms forward. You should feel your chest and arms engaged. Adjust weight as necessary.

Butt Kicks with Bicep Curl

Kick your heels towards your glutes while curling your arms. You should feel your legs and arms working. Hold onto a chair if needed.

March with Arm Drive

March in place while driving your arms. You should feel your heart rate increase. Adjust pace as needed.

Front Raise with Step

Step forward while raising your arms. You should feel your shoulders and arms engaged. Use weights or perform without them.

Half Jacks

Step out while raising your arms. You should feel your heart rate increase. Adjust the intensity as needed.

Safety Notes

Consult with a healthcare provider before starting if you have any concerns. Avoid exercises if you feel unwell.

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